Strength: EMOTM X 6 minutes 2 Squat Cleans every 30 seconds *Squat Cleans do not have to be unbroken but there must be 2 done every 30 seconds* Metcon: 30-20-10 Wallballs (14/20 @ 9/10ft) Overhead Lunges (73/115) Kettlebell Swings (55/70) *12 minute cut-off*...
Read MoreMetcon: AMRAP X 20 minutes 40 Air Squats 10 Clean and Jerks (93/135) 50 Double-Unders *At least 5 rounds to Rx*...
Read More5:15 am,9:00,10:00 and 12:00 12 days of Christmas CF 350 style: singing is encouraged- dancing is discouraged? On the first day : 1 muscle up ( if u can't muscle up- one squat snatch (63/95) On the second day: 2 OAA DB snatches (55/70) On the third day: 3...
Read MoreStrength: EMOTM X 10 minutes Odd- 6 Below Depth Handstand Push-ups Even- Max Strict Pull-Ups *Make the HSPU as difficult as you can. You are to do as many strict pull-ups as you can in 1 unbroken set* Metcon: 3 Rounds 15 Deadlifts (173/255) 15 Dumbbell Thrusters (35/55) 25 Push-ups *12 minute cut-off*...
Read MoreMetcon: AMRAP X 10 minutes 10 Back Squats (93/135) 20 Box Jumps (24/30) -Rest 2 minutes- AMRAP X 10 minutes 5 Squat Snatch (93/135) 50 Double-Unders -Rest 1 minute- AMRAP X 2 minutes Air Squats *You will have 3 Scores for this WOD. Rounds and reps for the first AMRAP, at least 4 to Rx. Rounds...
Read MoreStrength: 5 Sets of: 30 second Handstamd Hold 5 Push-Press *Work up to a heavy weight you think you can complete 5 unbroken push-press after a 30 second handstand. Rest as need between sets, you may increase weight across those sets.* Metcon: 9 minute ladder 1 Squat Clean (123/185) 2 Pistols 3 Toes to...
Read MoreMetcon: -Start with 100 Double-Unders- 4 Rounds 10 Thrusters (73/115) 15 Overhead Squats (73/115) 20 Chest 2 Bar Pull-ups -End with 25 Burpees- *25 minute cut-off*...
Read MoreStrength: 5 x 4 Deadlifts Metcon: 3 Rounds 8 Hang Power Snatch (73/115) 12 Kettlebell Swings (55/70) 16 Dumbbell Step-ups (25/45 @ 20/24) *10 minute cut-off*...
Read MoreMetcon: 21-18-15-12-9-6-3 Burpees Over the Bar Front Squats (73/115) Dumbbell Shoulder 2 Overhead (30/50) WallBalls (14/20 @ 9/10ft) *30 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- 8 Strict Ring Dips OR a 30 second static hold locked out on rings Even- 8 Atomic Abs Metcon: AMRAP X 10 minutes 5 Shoulder to Overhead (93/135) 10 Front Rack Lunges (93/135) 50 Double-Unders *At least 5 rounds to Rx*...
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